Strengthening Your Foundation: Foot and Ankle Exercises at Home and Work

Strong and stable feet and ankles are essential for a successful ballet dancer. They provide proper balance, absorb impact, and allow for powerful jumps and graceful movements. Here are some exercises you can do anywhere to keep your feet and ankles strong:


At Home:


  • Toe Raises: Stand with your feet hip-width apart and raise onto your toes, hold for a few seconds, then slowly lower. Repeat 10-15 times. Variations: perform with feet together, heels off the ground, or alternating single leg raises.
  • Ankle Circles: Sit with your legs extended and make small circles with your feet, alternating directions 10 times each way.
  • Theraband Strengthening: Wrap a resistance band around the ball of your foot and pull your toes back against the resistance. Hold for a few seconds, then relax. Repeat 10-15 times. Try these


At Work:


  • Foot Flexes: While seated, point and flex your toes repeatedly. This simple movement improves circulation and keeps your ankles mobile.
  • Calf Raises: Rise up onto your tiptoes while holding onto your desk for support. Hold for a few seconds, then slowly lower. Repeat 10-15 times.
  • Marble Madness: Scatter some marbles on the floor and pick them up with your toes, one at a time. This improves dexterity and foot strength.
  • Bonus Tip: Invest in a spiky massage ball and roll the soles of your feet for a quick and effective way to relieve tension and improve circulation. Try this ball



Remember: Consistency is key! By incorporating these exercises regularly, you’ll build stronger, more stable feet and ankles, allowing you to take your ballet dancing to the next level. To ensure that your routine is consistent, it’s a good idea to tie in these exercised into the same chore or tasks at work so that you can remember. These exercises are also a good workout for your brain, as you develop coordination and make yourself count reps.